Warm Up
2 rounds
2 min cardio (add speed during 2 min)
5+5 lateral box step ups + 10 box jump, step down
16-20 alt hand db hang snatch / hang db power clean&push press
16-20 hollow rocks

Strenght
6x2 squat clean thrusters @50-70% of 1rm thruster, as explosive as you can from squat to top position.
rest 1.5-2 min bwn sets

then some barbell prep for snatch

Emom 10
1 squat snatch @70%+
rest few minutes and start c&j
Emom 10
1 clean&jerk @70%+
build to heavy single on both movements